February 8
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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Tues Feb 8
Exercise: Yes - dog walk
Tracked all: Yes
Calories under: Yes
(0 pass days used )5 -
@biketheworld mentioned in January that she had been able to work thru a binge cycle. I think that is something many of us struggle with. Curious what tips and tricks everyone has used to keep a single few hours from turning into an entire day or 2 or a week?
Here are a few that I have learned:
1) try to log it. Sometimes that in itself is enough to give you a mental pause
2) try to understand the root cause
3) take a long hot shower
4) go exercise
5) plan menus which include things you are craving
6) don't PUNISH yourself the next day by undereating - leads to rollercoaster binging
7) evaluate your calories in - maybe too low?
8) eat high volume foods the next day (veggies etc) because your insides will be extended.
We have such a wonderful knowledgeable group here it will be good to see other ideas.4 -
Just saw the following post in the Discussions
https://community.myfitnesspal.com/en/discussion/10849384/how-i-overcame-binge-eating-ride-the-craving-wave/p15 -
08/02/2022
Did I exercise for at least 20 minutes?
• DAY 12 of EPIC I | DUMBBELL SHOULDERS 46 min
• Walking 3.13 km in 0:32:18 (5.83 km/h)
• Jogging 5.61 km in 0:37:16 (6:38 min/km); VO2max: 39
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes
Pass days: 1/33 -
Tuesday
Exercise 40
Tracking complete
Calories under
Pass days left 35 -
Winner_in_Life wrote: »Just saw the following post in the Discussions
https://community.myfitnesspal.com/en/discussion/10849384/how-i-overcame-binge-eating-ride-the-craving-wave/p1
actually altho that is an excellent thread about avoiding binges what I was really thinking about were mitigation and after strategies. It would be nice to think we could find a way to NEVER EVER have binges but that might be impossible for some so how do we limit the damage and recover?
8 Feb
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
1 pass day used 3 Feb, 2 remaining4 -
Exercise: Yes - DAY 4 of EPIC I - 46 min
Tracked: Yes
Calories: Yes
(0 pass days used )6 -
✅ Exercise
✅ Calories
✅ Tracked
Pass Days Used: 05 -
✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
@SummerSkier
I’ve employed most of those strategies at one time or another 😝4 -
Thanks for the topic and thoughts @SummerSkier
Timely for me as my binge urges seem to be increasing.4 -
@Winner_in_Life nice VO2 max mine moving up slipped down a bit at the holidays but on the red bound.3
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@eokoro epic I like the kettlebell and leg work outs they have been helpful to me. Stay the course.3
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I tracked and logged walked over 5 miles through out the day did a “little “ kettlebell work maybe more tomorrow. Tracked and logged stayed under have been able to get my water in .5
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Feb 8:
✅✅✅ exercise today was almost 90 minutes of moving my desk at work. Not my actual desk, but all my stuff to a new desk in a new area of the building. Lots of walking back and forth carrying files, books, and my personal stuff. I even moved a filing cabinet! My whole team was moved to a difference area of the building, so we all had to move our own stuff! Oh, and then 2 hours of giving massages tonight after my "day" job. Lol.6 -
@Mrs_Hoffer who knew having a desk job would be so much exercise?
February 8
✅✅✅
0 pass days used
Today's exercise was a 20 minute walk and 32 minutes of weights.
Binging (for me) is typically something that is either well under control or way out of control. When it rears it's ugly head it's typically not one thing that resolves it. I wish I had advice, but what I find helpful is focusing on getting back on track the next day. Eventually I get there and can even get it under control for long periods.
ETA that does not mean a binge equals a "go hog wild all day". It might. But I try to recover as soon as possible. One time I kept eating huge breakfast and lunch meals each day and finally broke it by making myself overeat at dinner also until I was very uncomfortable. Somehow that broke it, but I can't offer that as advice in good conscience.4 -
Yes for 3
0/3 pass days used
UTD2/7/miles3 -
February 8, 2022
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (8 days -free)
Within Sugar macro today? Yes (7 days)
Pass day 1/3 (this is for accountability to myself and my records).3 -
Thank you @SummerSkier
I have used all your methods at one time or the other.
Other things I have done over the years:- Forgiving myself is very important to me. I binge yesterday, today is a brand new day!
- Extending the grace I will extend to others to myself has really help me.
- Make a list of all the items I tend to binge on
- Beside these items, I list their pro and cons on my overall health now and in the future.
- I put a health price on them.
- The ones with lots of health prices do not ever come into my house again. They are banned and I let everyone in my house know why these items are banned from the house. But if any child/adult must import them to my house. It MUST stay in their rooms. BTW, I do this loving. I try to explain why I am taking the decision base on the information on my list. For example salty chips.
- The ones with good health price, I take note of when I binge on them and how I feel after. Come up with ways to control it. Example is my nuts and fruits. The micro on MFP is helping a lot! Accounting for them in this forum has helped me.
- Reduce the amount of these items in the house also helped.
8 -
Did I track everything? Yes
Did I exercise? Yes
Did I stay within my budget? Yes
As for the question, binging is something I occasionally struggle with. But for me, it's more that I have certain times and situations that are triggers for me. I pass a McDonald's, 2 Dunkin Donuts, and a Starbucks on the way home from work. I have been known to stop for a snack that is essentially a 4th meal. This was a huge habit of mine when I had a family member living in my house that made me feel like I couldn't snack at home (judgmental). That person is gone now, but the drive thru trigger remains. Also, as a mom of 2 small kids, I sometimes (wrongly) view eating junk food alone in my car as "self-care".
I honestly am still working on this one. I was thinking of putting a post-it on my steering wheel that says something like, "Why do you want to stop at the drive thru?" Or "You can eat what you'd like when you get home. Wait until then." Not sure it will work.
Right now, saying focused on my goal to get healthier is helping a good deal. I'm hoping I can rewire that instinct.
5 -
SummerSkier wrote: »@biketheworld mentioned in January that she had been able to work thru a binge cycle. I think that is something many of us struggle with. Curious what tips and tricks everyone has used to keep a single few hours from turning into an entire day or 2 or a week?
Here are a few that I have learned:
1) try to log it. Sometimes that in itself is enough to give you a mental pause
2) try to understand the root cause
3) take a long hot shower
4) go exercise
5) plan menus which include things you are craving
6) don't PUNISH yourself the next day by undereating - leads to rollercoaster binging
7) evaluate your calories in - maybe too low?
8) eat high volume foods the next day (veggies etc) because your insides will be extended.
We have such a wonderful knowledgeable group here it will be good to see other ideas.
Wat an awesome list @SummerSkier this topic resonates with me and before joining this group I was tots oblivious to my destructive eating, practically starving myself all day only to come home and devour a box of crackers at night and a truck load of chesse.. So yep love ur tips above... good habits, motivation, will power, support from here and self awareness is the key. Xox5 -
Yes x3
Monitored sugars and under
2 pass days used.
Me last night " Babe can u hve an ice cream? so I can hve a bite?"
Hubby " no cos all u will do is whinge about it tomorrow cos u went over ur calorie limit".
Me " ha ha ur so right, I'll brush my teeth and go 2 bed"
Xox
11 -
✅✅✅
my partner and I are making some major changes over the next couple of month so I won’t have much time for MFP. My stress level is quite high so I’m going to do my best to stick with UAC and stay on track. We’ll be traveling again in a week and a half so I’ll probably have a week of pass days sadly.
But things should improve slightly in March.10 -
Feb 8, 2022
Did I exercise for at least 20 minutes? Yes, 40 minutes of HASFit tabata. It was very challenging. Tomorrow will be a light day. I am thinking of a stretching workout
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes. A little over in carbs. Dietitian suggested I add some prunes 😉 for a bit. I have to adjust my meals to include them as they are 100 pounds per serving.6 -
Tuesday February 8
Had quite a night last night, but am feeling a bit better now. Spent most of the day sleeping, reading, and sipping tea, water, and ginger ale. Heading to bed early now.
Tracked ✅
Calories ✅ Under and really don’t want to eat more
Exercise ✅ Did a 30 minute easy walk on the treadmill tonight to reduce my stiffness. Two rounds of stretching today. Didn’t meet my step goal; tomorrow.7 -
Did I exercise for at least 20 minutes? Yes 22k steps from two walks and an hour zumba on the Wii
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
5 -
✔︎ 20+ mins exercise (1hr14min walk)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (🔥=3 ✔︎'s, 🏴☠️=pass): 🔥-🔥-🔥-🔥-🏴☠️-🔥-🔥-🔥-
Passes used = 1 / 3
Other habits I’m tracking this month:
✔︎ Morning meditation📿-📿-📿-✘-📿-✘-✘-📿- (it makes such a difference)
✔︎ Drink >64oz water💧-💧-💧-💧-✘-💧-💧-💧- (96oz!)6 -
✅ Exercise: 75 minutes walking
✅ Calories
✅ Tracked
0 pass days used ( )
What I do for binge mitigation:
1. Record what I ate in the binge.
2. Review what I was telling myself during the binge and what I wished I had told myself, if different.
3. Visualize hugging and nurturing my inner child in a way that does not include food.
4. I sometimes listen again to my self hypnosis recording (Think Yourself Thin).
5. Resolve to practice mindfulness tomorrow.
6. Plan what I might eat tomorrow.
Last night I very nearly ate during the night, which is not in my intermittent fasting lifestyle, which I have not done for almost 6 months, and which is counterproductive for my insulin resistance and fatty liver. I realized I kept returning to thinking about food. It seemed ¨fuzzy¨ whether it was physical or emotional, but what I realized was that I was having trouble falling asleep and that eating to put myself asleep is a very old, formerly well entrenched behavior for me. I thought about some hunger being healthy in the case of having excess fat in the liver. Up until about 6 months ago, while I was still working, I used to fear the insomnia and fear not being functional the next day, and often felt I could not get to sleep until I ate something. I got out of bed and got a drink of water and reminded myself that if I am tired I can sleep whenever I want tomorrow and I don´t really have to worry about being ¨functional¨ or ¨performing¨ in any way. I also reminded myself of the health reasons for avoiding eating (the excess calories alone is not generally a reason that motivates me well) and remembering what I had read about the need for the stomach to be empty for the brain to fully benefit from it waste removal cycle in the early part of deep sleep worked. I read for awhile and eventually went to sleep without eating. It was a victory and I am putting it here to remind myself about my insight into eating when I feel tired but can´t sleep.
12 -
Tuesday Feb 8
Exercise: Yes - 20 min walk
Tracked all: Yes
Calories under: Yes5 -
Did I exercise for at least 20 minutes? Yes, 45 minutes Peloton bike.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes6 -
Boy did I mess up! I’m on vacation and today was my day to post an opener but I didn’t realize it was Tuesday until it was too late! Thanks @SummerSkier for stepping in.
Bingeing - I evaluated what brought on that last binge so that I can be one step ahead of it next time. But what gets me back on track after a binge is the determination NOT to put those 30 pounds back on. I think about how horrible it would be to start all over AGAIN and that generally puts an end to it.
Interesting thing about this vacation. I’ll be gone 2 1/2 weeks but hubby chose to stay home. He has so much anxiety about flying and Covid and winter that he opted out but told me to go for it. Actually he was supposed to be here the first week but then flights were cancelled, it was days before they could get us on a flight, so we had to fly out of O Hare, and at that point we both knew he would be happier at home. Anyway, normally when we vacation, we eat out all the time. Big meals, alcohol, and although I start out making good choices, about midway things just spiral out of control. This time, since it’s just me, I’m in and Airbnb so I picked up groceries and an eating within my calories, plus I’m hiking and biking and staying active. It will be interesting to step on the scale in 2 weeks.11
